Russell Wilson already has done so much for the Seahawks, but the second-year quarterback is striving for the consistency that will allow him to do even more – starting with Sunday’s game against the Cardinals.

A recap of the activities at Virginia Mason Athletic Center for Dec. 19, when the Seahawks continued to prepare for Sunday’s game against the Arizona Cardinals at CenturyLink Field:

WORD OF THE DAY: CONSISTENCY

That was Russell Wilson’s No. 1 goal for this season, when the second-year quarterback has led the Seahawks to the No. 1 record in the NFL (12-2), and helped give them a chance to wrap up the No. 1 seed in the NFC playoffs with a victory over the Arizona Cardinals at CenturyLink Field on Sunday.

“My No. 1 goal coming into the season was to be consistent,” Wilson said during his weekly Q&A session with the media. “That’s kind of my approach to the game, to practice, to just my every day. So I think that’s been a good thing so far.

YOU DON'T SAY

CARDINALS EDITION

“The biggest thing I want people to understand is, (the Seahawks) are beatable. Don’t get me wrong, they are a great team. But I do understand in this business, everybody is beatable. Any given Sunday. We don’t have to put up bulletin board material for them. And they don’t have to put up bulletin board material for us. The game will take care of itself.”

Cardinals defensive tackle Darnell Dockett

SEAHAWKS EDITION

“Marshawn Lynch, he could play receiver in the National Football League. He runs great routes. He understands what to do. He understands timing. He’s got great hands.”

QB Russell Wilson on the Seahawks’ leading rusher who also has 33 receptions, the second-highest total of his seven-season career

“I want to keep growing, I want to keep going. There are so many things more that I can do better and so many more things I can learn. That’s the exciting part. That’s the exciting part about being a quarterback in the National Football League, you never really know it all, you never really have done it all. So there are so many more things that we have to do as a football team and that I believe I can help our team do to continue to win a lot of games.”

Winning games is something Wilson has done consistently since being selected in the third round of last year’s NFL Draft. It’s been well documented that his 23 victories are the most by any QB in NFL history in their first two seasons. He’s also 14-0 at CenturyLink Field. He also quarterbacked the franchise’s first road playoff victory since 1983 in last season’s wild-card game against the Washington Redskins.

Now, Wilson is on the verge of leading the Seahawks to the NFC West title – the team’s No. 1 goal all season.

How difficult is it to maintain that quest for consistency when surrounded by so many inconsistencies – injuries to starters, opponents’ approach to defending you, venue and the elements?

“I think the No. 1 thing is, first of all, talking it – talking and believing it,” Wilson said. “When I say ‘ignore the noise,’ I really try to just block it all out. I believe in what I say, in terms of just trying to stay focused on the moment, trying to stay focused on the now.

“Because all the outside stuff, you can’t control all that. At the end of the day, you can only control what you can control. I control my note taking. I can control my film study. I can control our meetings with the receivers and tight ends and running backs and the offensive line. So those are the things that you can do to get prepared. And I believe, like I’ve always said, the separation is in the preparation. And I just truly believe that the better that I prepare the more comfortable I feel. The more that I’ve been in the fire, the more times I’ve already visualized it and imagined that situation happening over and over again, the better that I’ll do come game day.”

INJURY REPORT: FOUR STARTERS RETURN TO PRACTICE

The official report, as issued by the team:

STAT DU JOUR: DEFUSING EXPLOSIVE PLAYS

The Seahawks’ offense ranks third in the NFL with 118 explosive plays – passes of 16-plus yards and runs of 12-plus yards. But the defense leads the league by allowing only 76. The Seahawks are the only team in the league to rank among the Top 5 in both categories:

Explosive plays allowed

Team

Pass

Rush

Total

Seahawks

47

29

76

Bengals

59

18

77

49ers

56

21

77

Steelers

61

19

80

Panthers

59

24

83

Explosive plays made

Team

Pass

Rush

Total

Eagles

93

44

137

Lions

100

33

133

Seahawks

73

45

118

Broncos

88

30

118

Redskins

73

44

117

The Seahawks’ defense also ranks No. 1 in average yards allowed, average passing yards allowed and fewest points allowed. But All-Pro free safety Earl Thomas points to fewest explosive plays allowed as the more important statistic.

“I pay attention to the explosives, because that’s my job as the middle-field safety,” Thomas said. “I want to be the best in the league. And it’s a reason why we’re No. 1 in giving up explosive plays.”

Lynch, Chancellor, Clemons and Miller were back after sitting out Wednesday. But Sweezy, Lane and Turbin were added to the report. Michael Bowie worked at right guard for Sweezy, while Perrish Cox took over at nickel back for Lane.

Fitzgerald and Palmer were back on a limited basis after sitting out Wednesday with injuries they got in Sunday’s overtime win against the Titans in Tennessee. Bethel, Ellington and Floyd worked in all phases of practice after being limited Wednesday.

BRYAN WALTERS ADDED TO 53-MAN ROSTER

Practice squad wide receiver Bryan Walters was signed to the 53-man roster, filling the spot that opened Wednesday when cornerback Brandon Browner was suspended by the NFL.

Walters also was on the active roster for four games at midseason, but did not catch a pass.

Defensive tackle Michael Brooks, who was released from the practice squad Wednesday, was re-signed to fill Walters’ spot on the eight-man unit.

UP NEXT: “NO REPEAT FRIDAY”

The players will hold their final full practice before Sunday’s game against on Friday.

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